Boost immunity with vitamin C-rich fruits and vegetables

As the colder months approach, it’s more important than ever to boost your immune system to prevent illness. Vitamin C is a key nutrient that helps support a healthy immune system.

Benefits of Vitamin C

Vitamin C helps the body fight infections by

Increasing the production of white blood cells
Helping white blood cells function more efficiently
Protecting cells from damage
Vitamin C also has other health benefits, including:

boosting collagen production, which is essential for healthy skin, bones and teeth
Helping the body absorb iron
Reducing the risk of heart disease and stroke
Vitamin C-rich foods

The best way to get enough vitamin C is to eat a variety of fruits and vegetables. Some of the best sources of vitamin C include:

Citrus fruits: oranges, grapefruits, lemons, limes
Berries: strawberries, blueberries, raspberries, blackberries
Other fruits: kiwi, tomatoes, cantaloupe, papaya
Vegetables: broccoli, bell peppers, Brussels sprouts, cauliflower
How much vitamin C do you need?

Adults need about 90 milligrams of vitamin C per day. Most people can get enough vitamin C through a healthy diet; however, some people may need to take vitamin C supplements, such as if they are pregnant or breastfeeding, smoke, or have a chronic condition that affects their ability to absorb vitamin C.

Tips for getting more vitamin C

Here are some tips for getting more vitamin C from your diet:

Eat at least two servings of fruit and five servings of vegetables each day.
Choose fruits and vegetables that are high in vitamin C.
Eat fresh fruits and vegetables whenever possible.
Cook vegetables as little as possible.
Add fruits and vegetables to smoothies, yogurt and other foods.